Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

4RDS;

Run 400m

25 hyper extensions

*15 min cap*
Finish with 40 FG RR, 40 Maltese push-ups & 25 FG L-sit pull-ups

Metcon (Time)

B-Fit

Complete the following congo-line style in teams of three, with each partner completing the following:

A.

For time:

Row 1000 Meters

50 Thrusters (45/35 lbs )

30 Pull-Ups

Immediately followed by…

B.

For time:

Row 1000 Meters

25 Thrusters (95/65 lbs)

15 C2B Pull-Ups